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Lower Body Plyometric Exercises (Low Intensity)

Squat Jumps

Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

Arms should be in the “ready" position with elbows flexed at approximately 90°.

Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

Remember to reduce ground contact time by landing soft on feet and springing into air.

Lateral Box Push Offs

Stand to side of box and place the left foot on top of box.

Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.

Land with right foot on the box and left foot on the ground to the other side of the box.

Repeat from this side.

Lateral Box shuffle

Bounding

Jog into the start of the drill for forward momentum.

After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.

Repeat with other leg and arm

This exercise is an exaggerated running motion focusing on foot push-off and air time.

Bounding with Rings

Jog into the start of the drill for forward momentum.

After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.

Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.

This exercise is an exaggerated running motion focusing on foot push-off and air time.

Box Drill with Rings

Stand with feet slightly wider than hip-width apart with your body facing the first ring.

Hop forward using both feet and land in first ring.

Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.

Rest and repeat. Remember to keep ground contact time between bounds to a minimum.

Lateral Hurdle Jumps

Stand beside object to be cleared.

Bring knees up and jump vertically but also laterally off ground and over the barrier.

Land on both feet and immediately jump the other direction over barrier.

Try not to pause between jumps or sink down into a squat position.

Box Lateral Jumps

Long Jumps

Vertical Jumps

Lower Body Plyometric Exercises (High Intensity)

Zigzag Hops

Stand to the left of an agility ladder or similar object approximately 1-2 feet away.

Forcefully push off both feet and land the on the other side of the ladder.

Repeat and land feet back on the other side, continue repeating and so on down the ladder.

Do not "double hop" upon each landing and keep ground contact time to a minimum.

Single Leg tuck Jump

This is the same as the tuck jump exercise on the left but only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.

Single Leg Lateral hops

Start by standing on one leg with your hands on your waist or at your sides.

Proceed to hop to the side while maintaining your balance and hop back to the starting position.

You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.

Repeat continuously.

Depth Jumps

Stand on box with toes close to edge, feet shoulder width apart.

Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.

Ground contact time should be short unlike in the diagram. Landing should be soft.

Note: Start with a box height of 30cm. Intensity can be increased by gradually increasing the box height to a maximum of 1m but this is only for experienced athletes with a substantial strength training

Platform Depth Jump

Preparation

Stand on box close to front edge facing platform.

Execution

Step off box landing on both feet between box and platform. Jump off the ground as fast as possible onto the platform

Step off box landing on both feet under vertical jump flag. Jump off the ground as fast as possible. Reach up with one or both hands and hit the highest flag possible.

StairCase Depth Jump

Long Depth Jump

Preparation

Stand on box close to front edge facing measured floor.

Execution

Step off box landing on both feet behind starting line. Jump off the ground as fast and as far as possible.

Stair Jumps

Hurdle Jumps

Core - Plyometric Exercises (Med - High Intensity)

Broom Stick Twist

Preparation

Sit on bench. Position pole on back of shoulders. Place hands or wrists over each side of pole with arms extended.

Execution

Rotate torso through waist to one side then to the opposite side. Repeat.

Medicine Ball Seated Twist

Preparation

With a partner, straddled and sit on bench back to back with space between. Place feet flat on floor. First partner holds medicine ball with both hands.

Execution

Both individuals rotate torso through waist to same side. First partner hands medicine ball to second partner who retrieves ball. Both individuals turn to the opposite side to again exchange medicine ball. Continue to rotate ball one direction. When finished, repeat opposite direction.

Medicine Ball Standing Twist

Medicine Ball Seated Side Throw

Preparation

With a partner, sit on floor or sit straddled on separate benches. Sit side by side facing opposite directions approximately 2 meters apart. First partner holds medicine ball with both hands.

Execution

First individual rotates torso away from other partner and taps medicine ball on floor just behind far hip. Individual rotates torso to the opposite direction and throws ball to partner. Second individual catches ball and executes same sequence. Continue to exchange ball. When finished, face opposite direction and repeat.

Medicine ball Sit-up

Preparation

Facing partner, sit on floor less than 1 meter apart with knees bent. First individual holds medicine ball with both hands.

Execution

First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head and sits up. Partner catches ball in front of head and repeats steps. Continue to volley ball back and forth

Uper Body Plyometric Exercises (Low Intensity)

Depth Push-ups

Preparation

Lie on floor face down between two mats or low platforms. Position hands on floor between platforms. With toes on the floor push body up with arms extended and body straight.

Execution

Lower body to floor and immediately push body up as fast as possible. As the hands leave the ground rapidly place hands on platforms to the sides, catching body before it falls.

Clap Push-ups

Preparation

Lie on floor face down and position hands on floor. With toes on the floor push body up with arms extended and body straight.

Execution

Lower body to floor and immediately push body up as fast as possible. As the hands leave the ground rapidly clap hands together and place back to original position, catching body before it falls. Repeat.

Overhead Throws

Stand with one foot in front (staggered stance) with knees slightly bent.

Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.

Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

Side Throws

Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.

Hold medicine ball with both hands and arms only slightly bent.

Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

Catch ball on the bounce from

your partner or wall and repeat.

Over back toss

Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.

Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.

The goal is to throw the ball behind you as far as you and generating most of the power in the legs.

Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.

Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Single Arm Overhead Throws

Stand with feet slightly wider than hip-width apart.

Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.

The aim is to throw the ball as high as you can and generating most of the power in the legs.

Catch ball on the bounce and repeat

Explosive Start Throws

Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

Pick medicine ball up to chest level.

Quickly explode up and press the ball straight out as far and fast as you can.

As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

Squat Throws

Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

Hold medicine ball at chest level and squat down to a parallel position.

Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.

Catch ball on the bounce and repeat according to prescribed repetitions.

Plyometric Push-Ups

Start by getting into a push-up position.

Lower yourself to the ground and then explosively push up so that your hands leave the ground.

Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.